CROSS COUNTRY TRAINING VACATION WEEK & BONUS HOF VIDEO

 Training this weekend is in preparation for our meet Tuesday at Forest Park.

For those of you that are unable to make practice on Saturday AT Forest Park or/and Monday at the high school, here are the workouts:

Dynamic warmup to include running drills 

3 miles conversational pace on Saturday for newbies

4 miles conversational pace on Saturday for those with experience

then

leg circuits after recovery

Eat after workout and hydrate as needed. Rain is no excuse, but Lightning would be.

Sunday is for restoration.

Bus leaves Tuesday at 2:15. An alternate yellow bus will pick us up after the meet. ENCOURAGE parents to bring food and drink for us.

TRAINING WEEK 8/1/22

 DAY 1 - Cardiotrain (CT) - 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2  - Long Run ( LR) 3 or 4 miles

DAY 3 -  Long Pace Per Mile (LPPM) Same as last week :52 slower than original mile time

DAY 4 - Same as Day 1

Be prepared in the next week or so to run a time 400 meter dash on the brand new track! 

Emily will get you all together to run this.

TRAINING WEEK 7/25/22

 Here are four days of workouts that you can draw upon:

IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!

DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2 - Long Run ( LR) 3 or 4 miles

DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)

3 miles at 52 seconds slower than your mile time

DAY 4 - Cardiotrain (CT) - Same workout as Day 1

SCHOOL RECORD HOLDER AND WESTERN MASS XC CHAMPION

HALL OF FAMER LAUREN LITSCHER

JAVELIN

 

TRAINING WEEK 7/18/22

 Here are the four days of workouts that you can draw upon for this week:

DAY 1 Cardiotrain (CT) - 2 or 3 miles at 1:37 seconds over your mile time

DAY 2 Long Run (LR)  - 2 or 3 miles 

DAY 3 Short Pace Per Mile (SPPM) - 2 miles at 52 seconds slower than your mile time

DAY 4 Cardiotrain - Same workout as DAY 1

TRAINING WEEK OF 7/11/22

Now that most of you have completed your timed mile.

We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.

So here is what I would like the NEW people to do vs. the experienced ones.

We are starting slow and  building up each week:

Experienced runners this week are expected to do about double of what the newer folks are doing.

Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.

Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.

Here are those that have secured a timed mile:

Emily -        7:45    (9:22 CT)    (8:37PPM)

Julieann -    7:31     (9:08 CT)    (8:23PPM)

Ellie -          7:45     (9:22 CT)    (8:37PPM)

Samantha -  7:30     (9:07 CT)    (8:22PPM)   

Audrey -      7:35     (9:12 CT)    (8:27PPM)

Ashley -       9:30     (11:07CT)    (10:22PPM)

Addison -     9:00     (10:37CT)    (9:52PPM)

Nevaeh -       8:33     (10:10CT)    (9:25PPM)

Mary Kate -  DECIDED NOT TO DO XC

Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)

DAY 1: Cardiotrain ( CT) -  1 or 2 miles at 1:37 seconds over your mile time

DAY 2: Long Run (LR) - 1 mile more than you ran before (2  or 3 miles)

DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile

Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds

DAY 4: Cardiotrain (CT)  - Same as DAY 1